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CrossFit Nauset – CrossFit

M-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 bug to superman

10 marching glute bridge

10 banded thrusters

10 bent knee iron cross

10 ring rows

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX time cap 11min

STRENGTH

A: Pendlay Row (5@65%,5@75% and 5+@85% of 1RM)

50% Bar and Bumper weight. Remainder in chains.

B1: Weighted hip thrust (3×10@80%)

B2: seated box jump (3×5)

box jump from a seated position